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Ramrod's Food and Weight Log

Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Been sick for over a week now. Feeling about 75%. Feel like I have asthma now with a crazy head cold. Not sure what I got, but man it sucked. I had to train 2 today. So I doped myself up and went in. I was able to work in with a couple with Deadlifts. I jumped in at 225 made 90lb jumps. Little light headed over just 2-3 reps. Topped out and smoked 495+red bands. about 560-585 at the top. Pulled everything Conv. expect the top set. Shut it down and just felt good about that pull.
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Still getting over from being sick. 3 weeks of this crap...

Wanted to get Squats in. So I worked up to 455x2 and RB 5495x2 then drop set of 225x15

AB pulldowns to stretch out my lower back and work more core... Called it quits.

Worked with a couple on Sumo Deadlifts and set up with whole workout plan. It's so much easier training or teaching someone with no experience or bad habits.
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Off day, but went into work on a few small details..

Hip and lower back
DB Lat Pull overs
Lat pullover machine
DB Curls 3 sets

And out....
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Walked in and Warmed up to a 500x8 Deadlift

Then did a few drops sets with Hook grip.
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Been lifting, just haven't been posting much. Back in off season mode again.

My Bench has dropped. Focusing more on bring it back up.

I haven't been hitting my Shoulders much or Chest besides just one Bench Day. Going back to developing more overall.

Seated DB Press
10/50
10/55
10/60
10/70
10/70

Side Cable Raises
10/20
10/20
10/20
10/20

Front Cable Raises
10/20
10/20
10/20
10/20

Rear Delt Flyes
10/70
10/90
10/90
10/90

Chest Press
10/200
10/200
10/200
10/200

Rope Pressdowns
10/100
10/100
10/100
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Been a while since I posted in here. Still Training. Switched gears a little to address some Weak links. More Volume and crap...

Today was a Chest, Back and Shoulder Day.

Started off with Deadlifts woth 405x20... Sucked balls

Chest Press Rest/Pause with 200lbs

Then on to what I call the 3 Station Rotation. Side Raises, Front Raises and Rear Delts.. 3 sets of 10 back to back.

Some Supported Rows and Ab work...
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Sumo Deadlift
  • 135 Lb x 10 reps
  • 200 Lb x 5 reps
  • 250 Lb x 5 reps
  • 300 Lb x 3 reps
  • 340 Lb x 5 reps
  • 370 Lb x 5 reps
  • 420 Lb x 20 reps

Compound Rows
  • 200 Lb x 10 reps
  • 200 Lb x 12 reps
  • 200 Lb x 12 reps

Lying Leg Curl
  • 100 Lb x 10 reps
  • 100 Lb x 12 reps
  • 100 Lb x 12 reps

Dumbbell Shrug
  • 110 Lb x 10 reps
  • 110 Lb x 10 reps
  • 110 Lb x 10 reps

Core Pulldowns
  • 200 Lb x 12 reps
  • 200 Lb x 12 reps
  • 200 Lb x 10 reps
  • 200 Lb x 8 reps
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Deadlift Day... Short rest periods 1-3min avg...

Deadlifts
Warm ups
10/135
10/225
10/275
10/315
10/365

Workout Sets 6x AMRAP
9/405 - Complete reset
7/405 - Complete reset
10/405
5/430
5/430
5/430

Rack Pulls
3/530
3/530
3/530

Leg Curls
12/100
12/100

DB Supported Rows
12/80
12/80

Lat Pulldowns
15/100
13/100

Core Stretch /Pulldowns
100 or so 180-200lbs

 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Squat Day

Squats
10/45
10/135
10/185
5/225
5/275
5/315
5/365

Working Sets 1-3min rest
7/390
8/390
6/390

Paused 3x3 3min Rest
3/390
3/390
3/390

Close Stance High Bar Squats
Leg Curls
Leg Ext.
Abs
 
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